The One Food I Don't Travel Without

You’re on a long flight. When you land you’d like to look and feel rested and fabulous. So how do you do that without drinking litres and litres of water and running to those teeny tiny airplane bathrooms every half an hour? 


This is my solution.


Chia Seeds and Hydration
Chia seeds are hydrophillic. Simply put, they absorb a lot of water. About 10-12 times their weight to be exact. In water, they take on a gel-like consistency, perfect for thickening smoothies. You can even use them in place of eggs for many baked items like cookies, bread and cakes. 


One of the reasons I love bringing chia seeds while travelling, especially flying, is they keep me feeling hydrated. So I don’t feel so dry and crusty once I’ve landed.


Do you still need to drink water on flight? Yes. Chia seeds simply help keep you hydrated.


Another reason why it’s one of my favourite travel foods is you only need to add water to them and you have a snack in minutes. Either cold or hot water will do. 


Why Chia Seeds Work As a Travelling Snack
These little nutritional powerhouses are very high in fibre. Fibre helps slow down digestion, keeping you feeling full longer and blood sugar levels stable. Chia seeds are a great source of iron, protein, calcium and omega-3 fatty acids, which are crucial for a healthy brain and nervous system. They’re also have a good amount of selenium, which we need for many things including good thyroid health. 


And they’re so tiny, taking up minimal amounts of space in your carry on bag.


Now I get that munching on chia seeds may sound about as appealing as eating air. So I’ve got ya covered with a flavourful recipe that’ll have you singing their praises too.


This recipe is completely versatile. Use it as your inspiration point. You can add in whatever you like. Hemp seeds, nuts, spices… get the idea.


I’ve added in coconut sugar and goji berries because they add a dry sweetness. Perfect for going through security at the airport and keeping the minimal liquid requirement in check. 


Pumpkin seeds are a great source of zinc, which is great for tissue repair post surgery, skin and thyroid health. Zinc is also needed in fully converting plant based sources (i.e. chia seeds) of Omega-3 fatty acids.


Raw cacao is loaded with antioxidants, which you need for good immune health and to curb aging. It also gives you a really good burst of energy.


Now I leave you to make this. It’ll take you all of two minutes to put this together. Get creative and have fun. 


Chia Seed Mix
makes approx. 1 cup


1/2 cup chia seeds

2 Tbsp shredded coconut (unsweetened)

1 Tbsp goji berries (optional)

1 1/2 Tbsp raw cacao nibs

1 Tbsp pumpkin seeds

1 tsp coconut sugar

1 tsp cinnamon


How to:

  • Add all ingredients into a small glass storage jar
  • Cover with a lid and shake until well combined
  • Will keep in the fridge for about 2-3 months


To serve as a breakfast or snack:

  • Place 3 tbsp of chia seed mix into a small bowl
  • Add in 1/2 cup hot water
  • Stir until well combined
  • Let sit for about 2 minutes, until it starts to thicken
  • Enjoy 

Note: The longer the water and chia seed mix sit together the more mucilaginous (gel-like) it becomes. Feel free to add in more water or milk to desired consistency. 


Now I’d love to hear from you. Share with me in the comments below one of your favourite foods to mix with chia seeds.  

One Daily Habit to Boost Your Energy


You know those weeks where you have the best of intentions to pay attention and make healthy choices. Then an hour after your breakfast smoothie, you’re like where’s the snacks?


That used to be me. Once I made small changes so I could stay fueled all morning, enjoying smoothies became easier and that nagging feeling of I dunno if I can do this for a whole week melted away. 


The One Daily Habit to Boost Your Energy

Smoothies can give you that full feeling for the entire morning. And if you make them with the right mix of ingredients you won’t be looking for snacks an hour in. And the best part is you’ll have long-lasting energy.


Smoothies are one of the easiest ways to flood your body with vitamins, antioxidants, phytochemicals and all sorts of nourishment your body needs to thrive. Every part of our body works better when we’re properly nourished. Our bowels, blood sugar levels, our mood + ability to concentrate as well as our sleep patterns. 


All that slow burning fuel in your smoothie will feed your brain to keep you sharp and energized throughout the day. I’ve always needed more protein than a few handfuls of spinach provides to get me through a morning. And fat is one of the best slow burning nutrients. It feeds our brain which is over 60% fat, so we need healthy fat for our brain to function optimally. 


I leave you now to go make this. Every ingredient has been carefully selected. One for taste (it’s always about good flava) and two for optimal nourishment. So make it as is before you add your own spin on it.


I’d love to know how you feel about adding fat and protein to your smoothie. Do you notice a difference when you go without and when you add them in? Share with me in the comments below.   


Energy Boosting Smoothie

serves 1 (approx 32 oz)

2 1/2 cups spinach (lightly packed) or 2 large handfuls

1 apple, cored and quartered

1/4 avocado

3/4 cup mango slices, frozen

1 cup nut or seed milk

1 cup water

1 scoop (about 1/4 cup) plant-based unflavoured protein powder (Sunwarrior is my go-to)

1-inch knob ginger, peeled

1/2 Tbsp chia seeds


How to:

  • Add all ingredients to high-powered blender, blending on high until smooth (about 2 minutes)
  • Pour into a glass jar and enjoy